The 3 Biggest Mistakes I See People Make when They Quit Diets
Image: Jennifer Burk
Have you tried every diet under the sun? Lost and gained the weight over and over again trying to get it “right”? Found yourself feeling like a failure after each unsuccessful attempt to lose the weight for good. (Spoiler alert: It’s not you, it’s them.)
If this is you, you might be thinking about giving up diets and punishing exercise regimens for good.
First: Let’s take a second to celebrate that shit!
The pressure to look like a Kardashian is unrelenting, fam. Taking steps to prioritize your mental and physical health by moving away from restricting and over-exercises is HUGE.
(Picture me over here doing a happy dance for you.)
Next: As much as we’re taught how to starve ourselves, calorie count and macro track—we are NOT taught how to trust our bodies to help us eat nourishing foods and move in ways that feel fun and energizing.
Today I want to share a few mistakes I see people making when they start to transition out of a diet mentality (all of which I’ve made myself).
#1 Going Too Fast
I get it. You’re over being made to feel like a failure if you don’t have washboard abs and fit into single-digit sized clothing.
You can’t eat another protein bar or kale salad dressed in lemon juice and sadness. (No shade to kale—we besties. But a barely-dressed all-kale salad does not a meal make.)
But if, like me, you dieted and/or had disordered eating for years or decades, switching things up overnight can be really scary.
Gaining weight (even a couple pounds) when you’ve been conditioned to believe that’s a fate worse than death can be panic inducing. It can make you freak out and run back to the false safety of micro-managing everything you eat.
What to do?
Go slow.
Take some time researching what it’s like to stop dieting and some strategies that might be supportive as you move away from restriction.
Spend some time journaling or talking with a friend about why you want to stop dieting and what your expectations are. It takes time to get comfortable with the idea of your body and eating habits changing.
Don’t sabotage your success by ditching diets before you’re truly ready.
#2 Going It Alone
Making big changes all by your lonesome is rarely a power move.
Your chances of success go WAY up when you enlist the support of your community.
Once you’ve taken the time you need to feel comfortable with the idea of eating and moving more freely, tell a friend or two what you’re up to and ask them to be your emotional support squad.
Be clear about what you want from them. Do you want a gentle reminder if you fall back into calorie-counting or will that feel triggering? Do you want someone to check in with every day for a month? Or on a weekly basis? Do you need someone to celebrate your wins with?
Figure out what will feel most supportive and ask for it.
#3 Treating Intuitive Eating as Another Diet
I love intuitive eating as a framework for quitting diets. Anything that prioritizes connecting with the wisdom of your body and your individual needs is a big yes from me.
The problem is that many of us are so conditioned by diet culture that we can’t approach anything food-related without turning it into a pseudo diet.
This can look like eating what you desire, BUT only in the tiniest quantity possible.
Sometimes you only want a quarter of a brownie. And sometimes the idea of eating a brownie is so scary, you can only give yourself permission to eat a bite or two. Big difference.
It’s totally ok if you need to ease into eating previously restricted foods. But if you find you’re stuck only being able to eat very small quantities of foods that aren’t “virtuous”, you might be treating intuitive eating as a diet.
This is a gentle reminder that the amount of calories allowed on most diets is a starvation level.
Eating sufficient amounts of food for good nutrition and pleasure will likely be more than what you’re used to if you’re a long-term dieter.
Take your time if you need to, but know that the goal is not to start including “naughty” foods in tiny quantities.
The goal is to listen and learn what your body needs to feel good and function well. And then give yourself permission to eat those foods.
If you could use additional support, I have 1:1 coaching spots available to help make your body love journey easier and more pleasurable. Click here to schedule a free 45-minute coaching call with me.
XO,
Olaiya💋💋
* I’m not a doctor or dietician. If you are struggling with an eating disorder or any other health concerns related to food and exercise, please reach out for help. Contact your physician or a trusted friend or family member. You can also call or text the National Eating Disorder Helpline at (800) 931-2237.
